If you’re looking to enhance the shape and strength of your glutes, you’ve come to the right place. A well-defined and toned derriere not only adds to your overall physique but also plays a crucial role in supporting your lower back and improving athletic performance.
In this article, we’ll guide you through a three-week routine specifically designed to transform your glutes. Get ready to sculpt and strengthen your posterior chain with these targeted exercises.
KNEELING SIDE KICK
- Get into a side plank position, with your left knee and hand on the floor and your upper body raised.
- Raise your right leg straight, so that it is parallel to or slightly higher than your right hip.
- Keeping your foot flexed (important!) and your leg straight and at the same height, kick forward as far as you can, and start again.
- Repeat for 12 repetitions total and switch sides.
HYDRANT WITH LEG EXTENSION
- Get on all fours.
- Lift your right knee out to the side so that your thigh is parallel to the floor.
- Keeping your foot flexed (again, key!), extend your leg until it is straight. Put your foot back in and rest your knee on the ground.
- Repeat 12 repetitions total with the right before switching to the left side.
KETTLEBELL DEADLIFTS
- Start by standing with your feet shoulder-width apart, arms straight, and holding the kettlebell at the top.
- Bending at the hips and keeping your back flat, lower yourself until the kettlebell almost touches the floor.
- Rotate upwards again, squeezing your glutes and returning to the starting position.
- Repeat up to a total of 12 repetitions.
SUMO SQUATS
- Weights are optional, but if you use them, hold them just above the top of your shoulders, with your elbows bent. Stand with your feet slightly shoulder-width apart.
- Leaning slightly forward and keeping your back flat, bend your knees and squat down until your thighs are parallel to the floor.
- Squeeze your glutes as you do them, pausing at the bottom to get the full effect.
- Stand back up and repeat.
- Repeat until completing 12 repetitions.
SUMO SQUAT WITH PULSE
- Start with your feet slightly shoulder-width apart and squat halfway down, with your back flat.
- Go down even further, so that your thighs are parallel to the floor.
- Squeeze with your hands.
- Go back up to half.
- Repeat the operation for a total of 12 repetitions.
GLUTE BRIDGE
- Lie on your back with your palms resting on the floor and your knees bent (so your legs are not resting on the floor).
- With the help of your body and legs, rise into a bridge position so that your glutes, back, and legs are off the floor (but your feet, shoulder blades, and head are not moving).
- Hold the position for a few seconds and go down again.
- Repeat the exercise for 10 repetitions in total.
DONKEY KICKS
- Get on your hands and knees.
- Keeping your foot flexed and your knee bent, kick your right leg toward the ceiling so you feel a squeeze in your butt.
- Repeat for 12 repetitions and change sides.
